Step by step instructions, muscle activation and variants for the Hex Bar Bent-Over Row.
The Trap Bar Bent-Over Row uses a hex (trap) bar to perform a rowing movement with a neutral grip, which reduces wrist and forearm strain compared to a straight barbell row. Standing inside the bar allows a more symmetrical pull and effectively targets the lats, upper back, and biceps.
The Hex Bar Bent-Over Row is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
